Tales of a Vegan Athlete

>Super Ball–Not for Wimps!

>As part of my job as a fitness director, I have to teach several group exercise classes each week. Because I consider myself a personal trainer first, I never felt like I was a very good aerobics instructor. Not because I’m not a good teacher, but I never feel like I’m very good with original choreography and that my routines are boring.

Ah, but give me a weight training class.

Two times a week I teach a class that I call “Super Ball,” which is basically weight training using stability balls, medicine balls, bands, and free weights. Maybe I’m bragging, but it really is a kick ass class. I try to keep it fresh, so I’m always adding new exercises, formats, music, etc. I figure that if I can keep myself from getting bored, I can keep the class from feeling that way.

Because I think that we all are looking for new, fun ways to work out, I decided to post about my classes from time to time. Today’s class was designed as a total body, compound, circuit workout. The only equipment was our mats, stability balls, rubber medicine balls, and bands. We did each exercise in order, moving directly to each exercise with no rest, repeated the circuit three times, with a 60 second break between sets.

#1 Alternating Forward Lunge w/twist. Stand tall, abdominals contracted, feet hip distance apart, medicine ball held close to your body. Step forward with your right foot into a lunge, while you straighten you elbows and reach your medicine ball to the right (think two o’clock). Step back, then step forward with your left foot while twisting and reaching your medicine ball to the left (10 o’clock). Step back. Repeat, alternating legs for all repetitions (we did 12 on each side). Without pausing, move on to..

#2 Crunch on the ball (optional: using the medicine ball for resistance). We did 15.#3 Attach the band to something secure. Sit on the ball as you do seated rows.#4 Slide one handle of the band through the other handle. Sit sideways toward where your band is secure, with good posture, abdominals contracted. With your elbows firmly into your side, twist away, then slowly return to your starting position. You should feel like your abdominals are doing the work (not your arms). Do 15 repetitions, the repeat on the other side.#5 Squat with Balance: Holding the medicine ball, start with your feet about hip distance apart. As you squat, extend the ball in front of you. As you press up to a standing position, lift your right knee and lift the ball over your head. Pause for just a moment, then lower your knee and the ball. Repeat, this time lifting your left knee. Do all your reps (we did 12).#6 Another crunch on the ball, this time twisting side to side, using the medicine ball as you reach toward the outside of each opposite knee.

#7 Push ups with your feet up on the ball. The lower your legs are on the stability ball, the harder the push up. Work your core by watching your form, abdominals in, nice straight body, shoulders directly over your wrists.#8 Back Extension: With your body lying prone over the stability ball, start with both hands and feet touching the ground. Begin by lifting your right arm and left leg to about shoulder/hip height. Lower and repeat on the other side. Complete all your repetitions (we did 10).

Now, take a minute break, have a sip of water, and repeat two more times.

This is a total body workout, with great emphasis on core stability and balance. I teach in a country club, where the average age of my students is about 60 years old. So get to work.